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Warm Up: Coaches Warm up Work Capacity: For Time 60/50 Cal AB 50 x Hang Clean + Jerk - switch every 5 reps @ 22.5/15 40 x TTB 30 x...

01 August, 2019 /

Warm Up: Coaches Warm Up Strength: Overhead Squat - 5 x 3 Work Capacity: 14min AMRAP 5 x Hang Squat Snatch @ 50/35 8 x Bar Over Burpees 11 x TTB ...

31 July, 2019 /

Warm Up: Coaches Warm Up Heavy Day Strength: Power Clean - Build to a Heavy 3 REP TnG Work Capacity: "DT" - 15 min Time Cap 5 RFT 12 x...

30 July, 2019 /

Warm Up: Coaches Warm Up Partner WOD For Time Buy In - 1 x Lap run each - relay style 5 Rds 15 x Sync Thrusters @ 45/30 15 x...

29 July, 2019 /

Warm Up: Coaches Warm Up Skill: 10 min EMOM ODD - 7 - 12 x HSPU EVEN - 1 - 7 x Strict Pull Ups Work Capacity: 2km Row Test...

28 July, 2019 /

TEAM WOD SATURDAY In Teams of 3 Part A - 200 cal Row AMRAP - 20 x Sync DB Snatches @22.5/15 / 20 x Partner wallballs 20/14 Part B - 150 x...

26 July, 2019 /

Warm Up: Coaches Warm Up Strength: Deadlifts - build to a heavy 3 Work Capacity: For Time 21 x Pull Ups 9 x Deadlifts @ 110/70 15 x C2B 15 x...

25 July, 2019 /

Warm Up: Coaches Warm Up Work Capacity: Intervals Every 4 mins x 5 400m run 12 x Push Press @ 50/35 12 x Hang Power Cleans @ 50/35 In remaining time...

24 July, 2019 /

Warm Up: Coaches Warm Up Strength: Snatch 5 x 3 - Not TnG Work Capacity: "Isabel" 30 x Snatches @ 60/40 ...

23 July, 2019 /

TEAM TUESDAY Partner WOD - 35min Time cap 5 Rounds 20 x Devils Press @ 15/10 25 x HSPU 30 x Pistols 35 x Pull Ups 70 x Dubs ...

22 July, 2019 /
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